Go to the gym for 2 months. Exercise time:
Suitable for aerobic exercise before 9 am and after 8 pm, that is, running, swimming or race walking. Don't take a bath within 0/2 hours before fitness to avoid insufficient glycogen supply. 2: 30 pm to 5: 00 pm is an excellent time for fitness. Daily diet: eggs, fish, chicken, beef, beans, milk, vegetables, high-sugar fruits, no pork! Don't eat greasy cooking! Don't drink carbonated drinks! Eat lunch 65438+ 0.5 hours before fitness, mainly eat energy-supplementing foods, such as fish, chicken, beef, high-sugar fruits and so on. After half an hour of fitness, eat protein-rich food that is easy to digest immediately to gain muscle! This is the key! Eat beans, egg whites, (cooked soybeans and egg whites are excellent supplements! ) digestible protein such as milk, fish and chicken. Attached is the daily fitness schedule of 1. The standard forehand horizontal bar pull-ups must reach one group 10 to make four groups, and the middle pause of each group should not exceed 40 seconds to train the triceps latissimus dorsi. 2. The standard chest push-ups must be able to do 30 times to do four groups, and the pause in each group should not exceed 40 seconds to exercise the pectoralis major muscles. Dumbbells, you must watch the video. I said you couldn't explain these movements. You know what big arms are. The correct training of biceps brachii is that the arm is always perpendicular to the ground and the forearm moves up and down between 30~ 120 degrees, so that the muscles will not relax and the whole process is tense. A group of 20 dumbbells, each group pause less than 40 seconds, training biceps brachii. 4. Slowly squat down in a group of 50 to do 4 groups, and each group will stop training thigh muscles for no more than 40 seconds. 6. Some suggestions for beginners Since the fitness effect also has a 90-day cycle, that is, it is formed in three months (the muscles in various parts are wide and the back is fan-shaped). The fitness cycle is 3 months, that is, 90 days, and we should train strictly according to the quality and quantity above me every day. But you must train strictly according to the quality I set! About the first two weeks, you can't reach the training amount I said, but in the third week, you will fully adapt. When you are eager to increase your load, your fitness will be on the right track. There is no shortcut to practice, you can only stick to it! Come on!
Will thin boys get fat when they go to the gym to exercise? Just keep exercising. I have friends around me, from 1 10 kg to now 160 kg, all of them are muscles. Low fat.
Can Shangluo Donglan Gym keep fit every day? Hello, the gym can effectively exercise and increase immunity. Long-term persistence has many benefits to the health. I hope my answer can help you. Onlookers are a kind of strength.
Is it responsible for hurting the gym by exercising in the gym? I don't think so. How much can the gym earn? In addition, if you don't pay attention to safety, you will fall down every day and the gym will not open.
Can thin people get fat after exercising in the gym for a while? No, you should use a reasonable nutritious diet to regulate your metabolism and absorption function.
Don't you get fat if you go to the gym? Please, 3Q won't, but you should pay attention to your diet. It is best to eat more acidic vegetables and fruits at ordinary times. I suggest you drink a little vinegar every two days to lose weight and defecate.
Will going to the gym every day hurt your muscles? Of course, if you have money, go every day! As long as you don't exercise too much or use too much force, you won't hurt your muscles. The facilities in the gym are quite safe. ...
I am now 180 and weigh more than 180. Do you want to go to the gym to lose weight every day, or do you just want to make a diet according to exercise?
180CM 180 kg, a little overweight, but not obese. If you want to lose weight, you have experience in this field.
I tell you, I practiced fitness swimming for a year before, and it didn't work at all. I usually avoid eating, but the effect is not obvious, and then I got the hang of it.
The key to losing weight is to control diet. Everything else is a lie. There is only one way to die. Simply put, it is three sentences: if you are hungry, don't eat and lose weight; Eat when you are hungry and keep it; Eat even if you are not hungry, and get fat. Remember, this is the law of death. As long as people are like this, the premise of these three sentences is to last for a period of time, such as one or two months. Because I tell you this: the human body has a memory function. It's no use starving for a few days if you keep getting fat. It is no exaggeration to come back fat as soon as you eat, and it is no exaggeration to drink water. This is the same reason that some people are not fat. The body still only absorbs so much, which was developed by scientists, not blown out by me. Once the body is used to the present state, it can be ignored, and it usually likes to eat and play.
Friend, it's good that you have the habit of exercising. If you control your diet reasonably and cooperate with exercise, the effect is obvious. I lost 20 pounds in two months. I can only eat starch food every morning, so that my daily work and study will not be affected. I don't eat at noon When I am hungry, I will eat some fruit or yogurt or coconut milk, as long as it is not starch, and then I will have my second meal at six or seven in the evening, and I will eat vegetables and protein. Don't eat starchy food, don't overeat, because overeating will make your stomach swell, so you will be hungry faster, and it takes more energy to digest more food. Then don't stay up late. I don't stay up late anymore. Every morning 1 1, 2000M starts to sleep at 6 o'clock, and goes swimming and fitness on weekends. Exercise at night is the best, you should know.
If you do well, you can lose weight soon. I wish you success!
1 month gym exercise plan one, three, five, or two, four, six, fitness.
Monday: 1, do enough exercise before going. 2。 Bar training fitness equipment, mainly shoulder, chest and back, at three o'clock. 3。 Abdominal muscles, a variety of exercises in groups of 20, just started to do three groups at a time, depending on the situation, you can do more, but don't do more on the first day. 4 running. Don't cut too much. Just run at a medium speed for half an hour at a time, and it will have an effect after one month. Be sure to persist!
On Wednesday, you can practice the combination equipment of the gym, such as leg training and arm training. But every time I go to the abdominal team to run, I have to practice every time. If you can't run, go quickly. If you can't run, do less exercises.
Better go to the gym. In Chengdu, you can go to Miracle Fitness.
8430561184305612 SM store on the third floor of * * Plaza, No.29, East Second Section of Second Ring Road.